Workouts
Man Swimming in Pool
31

Jan13

Swim Workout: Long Test 1

The final fitness assessment we have prior to getting to the heart of this swim training program is the long time trial.  As explained in the Testing Overview, while this and the shorter tests are important and you want to perform as well as you can, it’s not the end of the world if things don’t go as well as you’d like.  The best recommendation I can make for this test though is to NOT GO OUT TOO HARD.  It is much better to build the intensity throughout the time trial than to go out too hard and struggle to finish.  Feel free to post any questions you may have in the comments section or take a look at the FAQ & Glossary page.

After you have completed the Time Trial please stop back and comment on how it went for you.  Also don’t forget to e-mail your results from the 200 & 100 in the short test and the time trial in this one to Coach Jason of Dig It Triathlon, Jason@digittri.com, so he can compute your Critical Pace and your Swim Training Zones.  We will be using this information in most of the remaining workouts as we progress through the swim training program.

Beginner

W/U:
100 Free
100 Drill
100 Kick
100 Drill
100 Free

M/S:
100 Free Quick (:15 R.I.)
100 Free Easy (:10 R.I.)
500 Free Time Trial (:30-1:00 R.I.)
– Goal of TT is best possible time for swim.
2x(100 Free, 100 Kick) w/ Short Rest

C/D:
50 Free
100 Drill
50 Free

Total Yards: 1,800

Intermediate

W/U:
100 Free
100 Drill
100 Kick
100 Drill
100 Free

M/S:
100 Free Quick (:15 R.I.)
100 Free Easy (:10 R.I.)
750 Free Time Trial (:30-1:00 R.I.)
– Goal of TT is best possible time for swim.
2x(100 Free, 100 Kick, 50 Stroke) w/ Short Rest

C/D:
100 Free
100 Drill
100 Free

Total Yards: 2,250

Advanced

W/U:
2x

  • 100 Free
  • 100 Drill
  • 100 Kick
  • 100 Drill
  • 100 Free

M/S:
100 Free Quick (:15 R.I.)
100 Free Easy (:10 R.I.)
1000 Free Time Trial (:30-1:00 R.I.)
– Goal of TT is best possible time for swim.
3x(100 Free, 100 Kick) w/ Short Rest

C/D:
50 Free
100 Drill
50 Free

Total Yards: 3,000


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10 Comments

Matthew Radniecki

February 1 2013 Reply

Done! The time trial wasn’t as bad as I thought it was going to be. I still don’t enjoy getting through 500 yards and only being half way… Things went well though, very happy with results. 1000 yards in 14:01… a pace of 1:24/100. Dickinson swam 1000 in 15:31 for a pace of 1:33. Pretty stoked about the rest of this program. I will be emailing Jason here shortly to request our critical paces.

    Marcus Stromberg

    February 1 2013 Reply

    Awesome job guys!! Those are some times to be proud of and I think you will be impressed with the improvements you make over the next 6-weeks.

Marcus Stromberg

February 1 2013 Reply

So I got to get my Time Trial in this morning, hopefully like everyone else. However mine was a 1500. I did this same long test set back on Nov. 16th, 2012 and have been working my butt off in the pool ever since, so I was anxious to see how I would do. In Nov. I did an 18:58.4 (6:22.1, 6:18.9, 6:14.9) and was happy to be below 19-min. at the time. Today I had my sites set on breaking 18:30. Unfortunately, I fell just short of that with an 18:33.2 (6:15.2, 6:12.2, 6:03.2) which I’m still happy with. It has been my goal this winter to really pound the swim while still maintaining my fitness on the bike & run. While it feels like I have been able to maintain on the bike & run I think I can safely say that I have been able to significantly improve my swim and I still have a few more week of swim focused training before I shift to a greater emphasis on the other disciplines. Anyway I hope that everyone else’s time trial went as well as mine and if you are interested in the geeky details of mine feel free to view the swim at the following link, http://connect.garmin.com/activity/268305471. Also don’t forget to e-mail your results from the time trial today and the 200 & 100 from the short test to Jason to get your Critical Pace & Swim Training Zones.

Dave Thomes

February 1 2013 Reply

Wow! Brutal is about all I have to say. Had a hard time getting fired up this afternoon for this swim. I was going to do the 750 test until I saw the Matts throw down the 1K and I hate at least not trying to keep up. 1000 is the furthest I have swam in a very long time and I was happy to finish feeling decent. 16:34.8 for a 1:39 pace isn’t setting any records, but I feel like it’s a good place for me to start. Just want to say thanks again Marcus for setting up this plan. I’m excited to get into the rest of it!

    Marcus Stromberg

    February 1 2013 Reply

    Way to go Dave!! Congrats on pushing yourself beyond your comfort zone a bit and seeing what you can do. These longer swims can be intimidating but to face your fears and have a successful outcome will make it all that much easier in the future. Again nice job.

Matthew radniecki

February 1 2013 Reply

Marcus, so I was checking out your Garmin file and noticed for your 1500 it said that your avg stokes per length was 8….. Talk to me about this….. Is that accurate? I’m assuming that is 8 full stroke cycles….I would wager that mine is close to 10…. I seem to be right around 21 individual strokes per length SCY. At this point is that something I should be trying to work on or is that more of an individual metric?

    Marcus Stromberg

    February 1 2013 Reply

    Yes, it’s accurate in the fact that I wear my Garmin 910xt on my left wrist and it counts how many strokes I take with that arm per length. Thus, I then take a total of 15-17 strokes per 25. It’s certainly not a bad thing to work on, as distance per stroke is a direct indicator of how efficient your swim stroke is. I would say that if you are at 21 strokes per length that trying to get your stroke count down to 16-18 would be beneficial. However given that we are triathletes and mostly compete in open water swims it is important to increase that distance per stroke by being able to pull more water rather than by gliding more per stroke. With the environmental variables that we have in open water it’s important to keep your momentum up with a slightly faster turn over than you would have in the pool with calmer water.

Skip

February 3 2013 Reply

Thanks Marcus and Jason, Did the test. I hope I can improve! Time for the 1000 – 18’20”. I haven’t swam for 4 months until the last 3 weeks much less swimming as fast as I can for a test. What would my time translate to for a Olympic Triathlon?

Sara Carlson

February 7 2013 Reply

The tests went alright. 1:36 for the 100 and then slower from there. I feel like I get to a point in in my swim where I set the pace on cruise control and have a hard time pushing myself to go faster. Getting a feel for the water is still somewhat awkward for me. I am always reminding myself of various things I should be doing while swimming to improve my form. What’s interesting to me though is that pulling is so much easier and smoother. Maybe I could just do that ;)?!? Anyways, thanks for the workouts!!

    Marcus Stromberg

    February 7 2013 Reply

    Sara,
    Congrats on the tests. It’ll be exciting to see how you improve over the course of the program. Be patient with working on your stroke form. As I’ve mentioned to a couple of other people, it is important to only swim as fast as you can keep good form. As you get stronger and more capable of controlling the various parts of you body and getting them to work together instead of against one another your technique and speed will improve. Good luck and feel free to contact me with any questions.

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